Tacos rapides pois chiches et légumes
Une garniture moelleuse de pois chiches et légumes écrasés, prête en quelques minutes, dans des tortillas tièdes.
Portions
Ingrédients
Nutrition
Par portion
Étapes
Chop everything small
Finely chop the onion and tomato, then grate the carrot and zucchini. Keeping everything small makes the filling soft and easy for little mouths to chew.
- 1 small onion
- 1 small tomato
- 1 small carrot
- 1 small zucchini
Soften the veggies
Heat the oil in a pan over medium heat. Add the onion, carrot, zucchini and garlic and cook, stirring often, for 3-4 minutes.
- 1 tbsp olive oil
- 1 small onion
- 1 small carrot
- 1 small zucchini
- 1 clove garlic
✅ C'est prêt quand : vegetables are soft and no longer crunchy
Mash the chickpeas in
Add the chickpeas to the pan and roughly mash them with a fork, leaving some texture. Stir in the cumin, paprika, water (or broth) and tomato, then simmer gently for 5 minutes, mashing a little more as it cooks.
- 1 can (400 g) chickpeas
- 1/2 tsp ground cumin
- 1/2 tsp sweet paprika
- 60 ml water or broth
- 1 small tomato
✅ C'est prêt quand : thick enough to hold its shape on a spoon
Brighten and finish
Take the pan off the heat and stir in the lime juice and cilantro. Add the pinch of salt only if serving children over 2; taste and keep it mild for everyone else.
- 1/2 lime, juiced
- 2 tbsp fresh cilantro
- 1 pinch, optional salt
✅ C'est prêt quand : lime juice and cilantro are fully stirred in and the mixture looks evenly bright green
Warm the tortillas
Warm each tortilla in a dry pan over medium-low heat for about 20 seconds per side, just until soft and pliable. Stack them in a cloth to keep warm.
- 8 mini corn tortillas
✅ C'est prêt quand : soft and pliable, lightly speckled
Build friendly tacos
Spread a little mashed avocado on each tortilla, spoon on the chickpea filling, and add a sprinkle of cheese if using. For picky eaters, shape the avocado into a smiley face or arrange the filling into a little heart.
- 1 mashed avocado
- all the chickpea filling from step 4
- to serve, optional grated cheese
Serve and store
Serve warm, cut into small triangles for little hands. Leftover filling keeps in the fridge up to 3 days or frozen flat in a bag up to 2 months; reheat until piping hot all the way through (165°F/74°C), then let it cool before serving to little ones.
- all the finished tacos from step 6
✅ C'est prêt quand : reheated filling reaches 74°C/165°F throughout
Chop everything small
Finely chop the onion and tomato, then grate the carrot and zucchini. Keeping everything small makes the filling soft and easy for little mouths to chew.
- 1 small onion
- 1 small tomato
- 1 small carrot
- 1 small zucchini
Soften the veggies
Heat the oil in a pan over medium heat. Add the onion, carrot, zucchini and garlic and cook, stirring often, for 3-4 minutes.
- 1 tbsp olive oil
- 1 small onion
- 1 small carrot
- 1 small zucchini
- 1 clove garlic
✅ C'est prêt quand : vegetables are soft and no longer crunchy
Mash the chickpeas in
Add the chickpeas to the pan and roughly mash them with a fork, leaving some texture. Stir in the cumin, paprika, water (or broth) and tomato, then simmer gently for 5 minutes, mashing a little more as it cooks.
- 1 can (400 g) chickpeas
- 1/2 tsp ground cumin
- 1/2 tsp sweet paprika
- 60 ml water or broth
- 1 small tomato
✅ C'est prêt quand : thick enough to hold its shape on a spoon
Brighten and finish
Take the pan off the heat and stir in the lime juice and cilantro. Add the pinch of salt only if serving children over 2; taste and keep it mild for everyone else.
- 1/2 lime, juiced
- 2 tbsp fresh cilantro
- 1 pinch, optional salt
✅ C'est prêt quand : lime juice and cilantro are fully stirred in and the mixture looks evenly bright green
Warm the tortillas
Warm each tortilla in a dry pan over medium-low heat for about 20 seconds per side, just until soft and pliable. Stack them in a cloth to keep warm.
- 8 mini corn tortillas
✅ C'est prêt quand : soft and pliable, lightly speckled
Build friendly tacos
Spread a little mashed avocado on each tortilla, spoon on the chickpea filling, and add a sprinkle of cheese if using. For picky eaters, shape the avocado into a smiley face or arrange the filling into a little heart.
- 1 mashed avocado
- all the chickpea filling from step 4
- to serve, optional grated cheese
Serve and store
Serve warm, cut into small triangles for little hands. Leftover filling keeps in the fridge up to 3 days or frozen flat in a bag up to 2 months; reheat until piping hot all the way through (165°F/74°C), then let it cool before serving to little ones.
- all the finished tacos from step 6
✅ C'est prêt quand : reheated filling reaches 74°C/165°F throughout
The Story Behind the Dish
Chickpeas arrived in Mexico with Spanish colonization and settled quietly into everyday cooking, often standing in for meat in soups, stews and taco fillings in home kitchens with vegetarian traditions or simply looking to stretch a meal. Mashed and seasoned with cumin, lime and cilantro, they take on the same warm, familiar flavours as a classic taco filling.
This quick version follows that same home logic: a soft, saucy chickpea filling folded into warm tortillas, built for weeknights and for small eaters who need their food a little easier to manage.
⭐ Why It's Famous
It gives children the comforting taste and shape of a real taco, with a soft, mild filling that's easy to chew and full of vegetables.
💡 Fun Fact
In many Mexican households, mashed chickpeas or beans are a classic meat-free taco filling long before anyone calls it a 'veggie taco.'
Central Mexico, home kitchens
19.43°N, -99.13°W
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